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Fruit salad vs Pomegranate - In-Depth Nutrition Comparison

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How are Fruit salad and Pomegranate different?

  • Pomegranate has more Copper, Fiber, Folate, Vitamin C, and Vitamin B5 than Fruit salad.
  • Daily need coverage for Copper from Pomegranate is 12% higher.

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Pomegranates, raw are the varieties used in this article.

Infographic

Fruit salad vs Pomegranate infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +20%
Contains more Potassium +103.4%
Contains more Magnesium +50%
Contains more Copper +216%
Contains more Zinc +150%
Contains more Phosphorus +157.1%
Contains less Sodium -40%
Equal in Calcium - 10
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +20%
Contains more Potassium +103.4%
Contains more Magnesium +50%
Contains more Copper +216%
Contains more Zinc +150%
Contains more Phosphorus +157.1%
Contains less Sodium -40%
Equal in Calcium - 10

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.5%
Contains more Vitamin C +209.1%
Contains more Vitamin B1 +509.1%
Contains more Vitamin B2 +278.6%
Contains more Vitamin B5 +611.3%
Contains more Vitamin B6 +177.8%
Contains more Folate +1166.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.5%
Contains more Vitamin C +209.1%
Contains more Vitamin B1 +509.1%
Contains more Vitamin B2 +278.6%
Contains more Vitamin B5 +611.3%
Contains more Vitamin B6 +177.8%
Contains more Folate +1166.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fruit salad Pomegranate
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Pomegranate Opinion
Calories 50kcal 83kcal Pomegranate
Protein 0.51g 1.67g Pomegranate
Fats 0.03g 1.17g Pomegranate
Vitamin C 3.3mg 10.2mg Pomegranate
Net carbs 12.05g 14.7g Pomegranate
Carbs 13.05g 18.7g Pomegranate
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.25mg 0.3mg Pomegranate
Calcium 11mg 10mg Fruit salad
Potassium 116mg 236mg Pomegranate
Magnesium 8mg 12mg Pomegranate
Sugar g 13.67g Fruit salad
Fiber 1g 4g Pomegranate
Copper 0.05mg 0.158mg Pomegranate
Zinc 0.14mg 0.35mg Pomegranate
Starch g g
Phosphorus 14mg 36mg Pomegranate
Sodium 5mg 3mg Pomegranate
Vitamin A 600IU 0IU Fruit salad
Vitamin E mg 0.6mg Pomegranate
Vitamin D 0µg 0µg
Vitamin B1 0.011mg 0.067mg Pomegranate
Vitamin B2 0.014mg 0.053mg Pomegranate
Vitamin B3 0.356mg 0.293mg Fruit salad
Vitamin B5 0.053mg 0.377mg Pomegranate
Vitamin B6 0.027mg 0.075mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Folate 3µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.004g 0.12g Fruit salad
Monounsaturated Fat 0.005g 0.093g Pomegranate
Polyunsaturated fat 0.011g 0.079g Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Fruit salad
16
Pomegranate
Mineral Summary Score
7
Fruit salad
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
3%
Fruit salad
10%
Pomegranate
Carbohydrates
13%
Fruit salad
19%
Pomegranate
Fats
0%
Fruit salad
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.